Belly fat is really easy to gain, but can feel almost impossible to lose. Especially in your 40s, 50s, and 60s. You already know your diet is key to losing belly fat, but you might not know where to start and how to keep fat loss going long enough to get rid of the most stubborn areas.

Today, I’m gonna show you how to lose belly fat in three stages until you’ve lost all the fat you want - and then I’ll show you how to keep it off.

Now, keep in mind that as you lose fat, it won’t all come straight off your belly at first. It’ll come off your belly, but it’ll come off other areas as well at the same time. The reason this is broken up into stages is because what gets you to a certain point likely isn’t strong enough to the next point. So let’s say you have a body fat percentage of 25%. What gets you down to 18% body fat won’t get you down to 12% body fat. You’ll have to change things up - which is why we have the different stages.

Stage 1: CLEAN UP YOUR NUTRITION. Focus on calories and protein. You don’t need to start cutting out a bunch of your favorite foods here. You just need to start eating at a caloric deficit. That means you eat less calories than you burn… and that’s when your body starts to burn fat, including belly fat. There are a lot of ways to do this. Simple is best in my opinion. Simply keep track of what you eat in a food journal and pay attention to the scale. Measure your progress. You want most of that weight loss to be from fat, not muscle. So you’ll want to consume a lot of protein - because protein helps you maintain muscle.

You’ll stick in this phase until you start to see the outlines of your abs, and then you’ll start on stage 2.

Stage 2: START COUNTING YOUR CALORIES ONE DAY A MONTH. As you lose more weight, your metabolism will begin to decrease so you lose less fat per day. This isn’t a bad thing, it’s just how the body works. This just means the caloric deficit you used to get past stage 1 to stage 2, likely won’t get you from stage 2 to stage 3. This is when you’ll want to not just record what you eat and what you weigh. But you’ll start paying closer attention to tracking how many calories you consume more strictly with an app or something like that. That’s because most people think they eat less calories than they really do. You’ll want to keep your protein intake high. But you’ll start to lower fat intake, because fat is higher calories than protein and carbs per gram.

You do that and you’ll probably start getting close to 12% body fat. Then you’ll enter stage 3.

Stage 3: START TRACKING CALORIES ONCE PER WEEK. In this phase you’ll want to continue keeping track of your calories. But you’ll also start measuring the ratios of protein, carb, and fat for your meals. You’ll eat more high volume foods… which is less sweets and junk, and more foods that aren’t processed, are lower calorie, but keep you fuller for longer. At this point you’ll want to cut out empty calories, which means cutting out alcohol and candy and things like that. Now, you need to decide if it’s worth it to you. It might not be - and that’s okay.

At the end of the day, you decide which stage you want to be at. If you’re at stage 2, it doesn’t mean you have to get to stage 3. Just have the right expectations - and no matter where you’re at, stick with it and never give up on yourself.

Use these stages to help you achieve your fat loss goals, and start seeing great results on your fitness journey!

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